Food and low blood sugar!
- Dietitian.Lauren Hmede
- Apr 18, 2019
- 2 min read
Type 2 diabetes: Four foods proven to lower blood sugar and risk of condition developing
Type 2 diabetes is a condition where blood sugar remian too high due to insulin resisntace. It is a serious disease and lead to complications if it is left untreated like cardiovascular disease, nerve and kidney damage.
Eating healthy food is a key part in managing blood sugar in diabetic patients and adding some food group could be beneficial.
Some evidence has shown fibre can lower the risk of type 2 diabetes.
A study published in 2018 suggests a high fibre diet can reduce the risk of type 2 diabetes by 20 to 30 per cent.
The research noted this effect came mainly from whole grains or insoluble cereal fibre.
Other studies, however, have shown a combination of insoluble and soluble fibre in the diet can be beneficial.
Soluble fibre absorbs water, turning it into a gel-like substance, while insoluble fibre doesn’t.
Four of the best sources of fibre you should consider adding to your diet are:
Vegetables and fruits
Nuts and seeds
Whole grains
Legumes
Fibre is a normal part of healthy diet for diabetic patients as they take longer time to be digested thus dont cause a spike in blood sugar after consumption.
Moreover, fibre rich food control appetite as they help in the feeling of satiety thus you will eat less throughout the day.
You need to have 30 grams of fiber daily in order to meet your needs and you can meet the recommendations by:
Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
Choose whole grain pasta and whole grain bread made with fiber in addition to brown rice.
Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
Choose always fresh fruits as dried fruits are sticky and increase risk of tooth decay so it if you want to consume them then it is better to eat them as a part of meal not as snacks.
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